Sheiko#29- W2 D2- Wednesday- 5/28/08

1 Hour 35 Minutes

1)Deadlift To Knees
(50%)275x3
(60%)330x3
(70%)385(belt)x3 x3
(75%)415x2 x2 x2 x2

2)Bench Press (narrow grip, shoulder width/paused)
(50%)150x6
(60%)180x6 x6
(65%)195x6 x6 x6 x6

3)Incline DB Flys
25x10 x10 20x10 x10 x10

4)Rack Deadlifts (3" below knees- aerobic steps and converse)
(50%)275x4
(60%)330x4
(70%)385(belt)x4 x4
(80%)440x4 x4 (2.5" below knees-shoes off) x4 x4

5)Reverse Alternating Lunge
45x10 x10 x10 x10 x10


Notes: Decent training session today...felt pretty strong throughout.

I've decided that I'm going aiming to do the rack pulls from 2" below the knees rather than 3". This is what is intended with the Sheiko program, or at least what my coach has been suggesting. That extra inch does make it quite a deal harder and forces me to round my back a little more than I'm comfortable with. I feel like this will be the smart decision down the line.

Decided to use a more dynamic lunge variation in order to hit some of the stabilizing musculature that's not being stimulated much in all of the repetitive limited motion work.

-Matt